How To Breathe While Running

how to breathe while running I’ve never really worried about how to breathe while running. I mean, come on – it’s breathing. It’s a natural process. Sure, it becomes more pronounced while running, but I never thought about whether I was doing it right.

That is, until this summer.

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Run, Brunch and Bloody Mary’s

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I can’t believe I slept in this morning! Well, I don’t know why I can’t believe it – I stayed up last night binge-watching Ozark with my son. (and it was the second time for me, so how silly is that?) I didn’t get to bed until after midnight. That used to be the norm for me, by the way, but not since I’ve started running!

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Two Exercises To Help Prevent Injury

two exercises to help prevent injuryIf you’ve ever had a running injury, you may have wondered how (besides not running!) you could have prevented the injury. The answer often lies in strengthening and stretching; specifically targeting glutes and hips. (Say it with me…glutes and hips…glutes and hips…)

Coach Lauren Evans shared these two targeted exercises that take only a few moments, but can go a long way in preventing injury.

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Midsummer Update and New Shoes

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I gotta say, I’m a little nervous about having committed to my first marathon when I’m struggling to make it a few miles these days! Then again, I have to remember: it’s really hot and everyone is struggling. So the best I can do is just keep moving. We’ll all be better for it when the weather starts to cool.

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Three Reasons Runners Should Do Planks

When it comes to core workouts, most people think about crunches. But Coach Scott Young says that instead of crunches, runners should do planks.

When we think about core workouts, we usually think about crunches. But Coach Scott Young says that instead of crunches, runners should do planks.

We do crunches all day, especially if we sit at a desk, says Coach Scott. “When you sit up from a chair, you’re doing crunches, and that’s why people get back problems because (only the front) muscles get a workout.

The plank works the “entire wraparound area” – all major core muscle groups including the transverse abdominus, the rectus abdominus, the external oblique muscle, and the glutes.

Here are three reasons planks are better than crunches for runners:

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Treadmill Interval Training – Walk Before you Run (and maybe get comfortable with both before you sprint!)

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Hahahahahaha…..oh, my goodness, let me tell you about my first treadmill interval training!

As I shared in a previous post, with the high temperatures and intermittent smoke-infused atmosphere of the high desert summer, I was inspired to seek out ways to make the treadmill not so dread-ful. I shared a link to a sample workout I had found, and said I was looking forward to trying it. And I was. Truly.

Today I had the opportunity. The air quality index ranged between unhealthy and hazardous. (Evidently Northern Nevada is surrounded by wildfires). Instead of exposing my dogs and myself to the haze, I saved my run for after work and ventured indoors to the treadmill. I hopped on to the belt with confidence, turned up my running playlist, pulled the workout to my phone screen and started ‘er up.

One minute of walking at 3 mph. No problem. I usually go right into an easy run, but whatever.

Three minutes of jogging at 5 mph. My comfortable running pace. All good.

One minute of running at 6 mph. Okay, pushing a little, I like it.

But then…

Thirty seconds of sprinting at 8.5 mph. Sounds easy enough, right?

Ok.

Wow, that seems pretty fast.

Gee, shouldn’t the thirty seconds be up by now?

Whoah.

I think I almost did thirty seconds, but I had my hand on the button to quickly lower the pace back down to 6 mph for another minute. But instead of stopping at 6, I kept turning it down…back down to the 3.5 mph fast walk.

That’s not what the plan called for, but it’s what my body called for. I did about 2 minutes of a recovery walk, then went back to the plan and turned it back up to a minute of 6 mph. Then I attempted another 30 seconds of 8.5 mph.

I’m not sure I made it 20 seconds. Brought it back down to 3.5 mph.

Maybe I’m not ready for this particular plan! I wasn’t even 10 minutes into it and it was kicking my butt!

So I improvised the rest. I went between my comfortable 5 mph pace and 3.5 mph fast walk.

As much as I do not enjoy the treadmill, I’m pretty proud of myself for working at it until I reached 3 miles. That’s what I would have run this morning if the air had been cleaner.

Here’s my Fitbit screen shot of the workout.Fitbit Screenshot 7.19.17

I think I’ll write up my own treadmill workout, and maybe work my way up to that 8.5 mph pace.

How do you keep treadmill workouts interesting? I’d love to see your suggestions and comments!

 

Running in the Dog Days of Summer

running in the dog days of summerHere we are in the dog days of summer. I assume they are called “dog days” because it is too hot to do anything else but lie around. It is arguably the hardest time of year for runners. Here in the high desert, the heat often couples with wildfire season (which is in full swing this year!). This can make it difficult to keep up with training and get in a good quality run.

My preferred way to deal with this is to beat the heat…by a couple of hours, anyway.  Early mornings are my favorite time to run any time of year. The best part about summer running, as far as I’m concerned, is the sun rises much earlier. It’s especially effective this time of year, when there can be a 20 degree difference between early morning and late morning. My dogs prefer it, too, since just about any other time of day is too hot for them.

But it doesn’t matter what time we rise to run if the air quality is unhealthy. Almost every summer there are wildfires in our area at some point. At these times, there’s no other choice…but to hit the dreadmill…er, treadmill!

Last weekend following a group run in the midmorning heat, Coach Scott Young gave us a little pep talk on treadmill running. “It’s a good way to get a high quality workout…in a controlled environment.” Running in the intense heat can bring on dehydration, which sets back your training while your body’s recovering.

The downfall, Coach Scott admitted, is that running the treadmill can be downright boring. So the best way to deal with that is to find a structured workout that will make it go by faster.

Just do a web search on your favorite search engine and you’ll find hundreds of ideas for treadmill workouts of varying lengths and intensity. I’m looking forward to giving this one a try:

What do you do to make sure you get in quality workouts during the dog days of summer? Please leave a comment.running in the dog days of summer